How to use the food pyramid and plan your daily food choices?

The food pyramid indicates how much of what you eat in general should come from each tray in order to achieve a healthy and balanced diet.

The shape of the food pyramid shows the types of food and drink people need to eat more to eat healthy. It is divided into six shelves and each provides you with the range of nutrients and energy needed for a good

health. A healthy diet is choosing the right amounts in each shelf. Many foods you eat, such as pizzas, pans, pasta dishes and sandwiches, a combination of food shelves. For these foods, just work the main ingredients and think about how they will adapt to the shelves of the food pyramid.
Following the food pyramid does not mean that you must achieve this goal.
balance with each meal, but aim to balance the day and during the week. Small changes can make a big difference.
This guide to the food pyramid is intended for children from 5 years old, adolescents and all adults.
healthy weight and overweight. As two out of three Irish adults are overweight
Below is a list of the best tips to help overweight adults reach a healthy weight.

Vegetables, salad and fruits

It is the largest shelf and is at the bottom of the food pyramid. So you have to choose more of these.

Cereals and breads, potatoes, pasta and rice

The foods on this shelf provide the best energy for your body to work. The energy needs are different over the life and this shelf covers a wide range of foods. Follow the daily Guide the portions opposite carefully to make sure you receive the right amount that depends on:

• your age
• if you are a man or a woman
• if you are active or inactive
• if you have a healthy weight or are overweight.

You may be surprised by the amount of portions you can have on this shelf. It could seems a lot, but these whole foods are healthy choices and are recommended for give you energy instead of choosing unhealthy and high-calorie foods and drinks Upper shelf.

Foods and drinks high in fat, sugar and salt

It is the smallest of the shelves and is at the top of the food pyramid. So people have to choose very a few of them – not every day, maximum once or twice a week only. They are not necessary for health and can promote overweight and obesity.


Drink at least 8 cups of fluid a day – the water is better